#karkerahenge
THE 4-5-6 KASRAT
Warm up
BOUT 1 - 4 min ( max rounds )
• HIGH PLANK TO LOW PLANK - 8 each
• JAB-CROSS-KICK - 10 each
• LATERAL JUMP OVER BARRIER -12 each
• MOUNTAIN CLIMBERS - 50 each
1 min break
BOUT 2 - 5 min ( max rounds )
Start where you stopped & add on the new exercise.
• DYNAMIC SIDE PLANK - 10 each
1 min break
BOUT 3 - 6 min ( max rounds )
Start where you stopped in the previous bout and add on the new exercise.
• QUICK FEET - 20 each.
Cool down.
#649
WARM UP
FOCUS
Cone drills
KASRAT - max time cap 25 min.
Round 1
10-9-8-7-6
B/B Deadlift ( 70% RM )
Double K/B or D/B clean ( M- 16-17.5e/ W- 12.5 -12e )
Round 2
30-25-20 -15-10
Ab mat sit ups
K/B swing ( M-20/W-16 )
Every 5 min - 200mt Run
COOL DOWN
#648
WARM UP
FOCUS
Shoulder press 10-8
Push Press 6-4
Split Jerk 2-1-1
KASRAT (12 mins Mx round)
8 Dum snatch (M-17.5/W-12.5)
10 Jump pull
12 Walking Lunges (M-15/W-10)
COOL DOWN
Focus: Increase weight with every set..
#647
WARM UP
FOCUS
Wall ball -50 (M-10/W-6)
Pull ups 40
KASRAT (4 rds/ 20 mins)
10 Dumbell Deadlift (M-40/W-30)
8 Curl to press
20 Battle rope slams
20 Star sit-ups
COOL DOWN.
#646
WARM UP
FOCUS
Hip thrust 10-8-6-6
Wind mill 4-3-2
KASRAT
60sec work-60sec rest 1 round
30sec work-30sec rest 2 rounds
20sec work-10sec rest 4 rounds
K.B Swing
Burpees
Wiper over cone
Jump squat/ K.B. Squat
COOL DOWN.
#645
WARM UP
Round 1 (15-12-9)
Overhead squat (M-35/W-25)
Box Jump
High plank to Low plank
Round 2 (15-12-9)
Bar rotational press
Cal Rowers
Toes to bar
Finisher
Front kick through 5ex2
Crab reach 3ex2
COOL DOWN.
#644
WARM UP
Bar clean 6-4-3-2-1
KASRAT 18 mins
8 Dumb Chest press
8 Dumb bent over row
8 Pehelwan push ups
200mts Loaded run
COOL DOWN.
#643
WARM UP
T.G.U 3-2-1-1
KASRAT
6 mins
7 Thruster (M-40/W-30)
14 Cal Row
6 mins
7e Med ball lunge slam
7 Pull ups
6 Mins
7e Side kick through
7 Bar high pull
COOL DOWN
Kasrat: 1 min rest between each set of exercise.
#642
WARM UP
Deadlift 5-3-2-1-1
KASRAT (3 rds)
12 Box jump
8 Deadlift (M-70/W-50)
8e Renegade row
12 Sus/Swiss ball pike
GAME: Tug Of War
COOL DOWN
#641
WARM UP
FOCUS
Snatch 4-3-2-1-1
KASRAT
5-10-15-10-5
Overhead Squats ( M-30 kg, W-20 kg )
Burpees over bar
COOL DOWN
#640
WARM UP
Ladder Drill
KASRAT 3 rds
10 Jump pull
20 Wiper over come
10 K.B around the world
20 Ball slam
10 Dum Curl to shoulder press
20 K.B. American swing
COOL DOWN
#639
WARM UP
FOCUS
30 Handstand push ups
8 Rope climb
KASRAT 4 rds
10 Tyre flip
10 Dum. Split jerk (M-20/W-15)
400 Rowers
8 Front step kick through
COOL DOWN
#638
WARM UP
FOCUS
Squats 5(50%), 5(60%), 5(70%), 5(80%), 5(85%)
KASRAT (15 mins Max rd)
10 Bar power clean (M-45kg/W-30kg)
10 Wall ball (M-10/W-8)
10 Toes to bar
COOL DOWN
Focus: Squats 2 sets of good warm up.
#637
WARM UP
TASK 1 - 35 reps total of each 3-3-3 set
Wall chair
&
Double K/B or D/B complex
( M : 32-35 kg , W : 24-25 kg )
• push ups 3
• Clean 3
• Squat 3
TASK 2 - 70 reps total
Plank & Burpees over partner
TASK 3 -105 reps total
Bar hang
&
Ab mat oblique sit-ups with med ball
( M : 3 kgs, W : 2 kgs )
Cool down
• tasks can be completed in any order, a task once begun must be completed before moving to the next task
• total reps to be completed between the partners, need not complete equal number of reps.
• one partner to do the hold while the other does the reps, can exchange as needed or planned.
#636
WARM UP
FOCUS
T.G.U 3-3-2-1-1
Rope climb 2x5 rds
KASRAT
5-10-15-15-10-5
Bar Thrusters (M-35kg/W-25kg)
Box Jump
COOL DOWN
#635
WARM UP
FOCUS
Deadlift 8-6-4-2-1-1
KASRAT (18 mins Mx Rd)
7 Devil press (M-30kg/W-20kg)
7e Pistol squats
7 Pull ups
7 Handstand push ups
COOL DOWN
Focus: Start with a good warm and 10 x2 sets of deadlift.
Kasrat: Pistol squat use box or TRX as a easier version
Handstand push ups can be done with feet on the box and hip elevated.
#634
WARM UP
FOCUS
Step up 8-8-6-6
Hip Thrust 10-8-6-4
KASRAT
4 mins
21 K.B. Swing ((M-16/W-12)
18 Ab mat sit ups
15 Jump Squat
12 Dum snatch (M-17.5/W-12.5)
5 mins
9 Worm
6 mins
6 Front kick through
COOL DOWN
#633
WARM UP
FOCUS
Bar bent over row 10-8-6-4
D/B Chest press 10-8-6-4
KASRAT
Bar shrugs 10-8-6
D/B Pullover 10-8-8
D/B lateral raise 10-8-6
Bar bicep curl 8-6-6
D/B hammer curl 8-6
Lying tricep ext. 8-6-6
Box tricep dips 10-8
COOL DOWN
#632
WARM UP
FOCUS
Clean & Jerk 8-3-2-1-1-1
KASRAT
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Power Clean and Press (M-40-W-35)
Burpees to side kick through
COOL DOWN
Focus: Clean from the ground and Squat in every rep.
Kasrat: Clean and press, every time lift from the ground. No squats.
#631
WARM UP
FOCUS
Front Squat 10-8-6-4-2
KASRAT 4 rds
8 Bar rotational press
12 High plank to low
Plank
8 Med ball lunge slam
2 TGU
COOL DOWN
Kasrat: All exercises with alternate side in each round.
#630
WARM UP
FOCUS
Sumo Deadlift 10-8-6-4-2
KASRAT
18-15-12-9-6-3
Wall ball(M-10/W-6)
Rowers cal
Jump pull
COOL DOWN
#629
WARM UP
FOCUS
Snatch 4-4-2-1-1-1
KASRAT (15 mins max rnd)
8 Bar hang power snatch (M-35/W-20)
100M Run
8 Dum chest press (M-40/W-30)
FINISHER
Donkey calf raise 10x4
COOL DOWN
Focus: 2 mins rest between sets
Finisher: should be done after completing 15 mins Kasrat.
#628
WARM UP
FOCUS
Ladder Drill
KASRAT (Cardio Blast)
2 mins Rowers
2 mins Jump over the Box
2 mins Skipping
2 mins K.B Ameri Swing
2 mins BRING SALLY UP-DOWN
2 mins Ball Slam
2 mins AB mat sit ups
2 mins X mountain climb
COOL DOWN
30 sec rest between sets
BRING SALLY UP- DOWN- all members will do it at the same time.
Count total reps and total distance in the end..
#627
WARM UP
FOCUS
Handstand push ups 25
Pull ups 30
Push ups 35
KASRAT (partners workout) (22 mins)
Bar clean 100 (M-40/W-30)
Burpees over bar 100
Reverse crunches 100
COOL DOWN
It’s a partners workout. The numbers of reps are shared between partners. Both partners can exercise simultaneously..
Max time 22 mins.
#626
WARM UP
FOCUS
Bar lunges 10-8-6-4-2 (e)
KASRAT (18mins Max rd.)
Dumbell squat snatch 7e (M-17.5/W-12.5)
Box jump 12
Farmers walk ->/<-
COOL DOWN
#625
WARM UP
FOCUS
Shoulder press 8-6-4
Push Press. 8-4-6
Push split Jerk 4-2-1
KASRAT ( 3 rds)
Aligaror walk ->/<-
Burpees 10
K.B. Alt Swing 20 (M-20/W-16)
Toes to Bar 10
COOL DOWN
#624
WARM UP
FOCUS
Squats 8-6-4-2-1
KASRAT ( 3 rds)
Battle rope rev. lunge 20
Rowers 300 mts
Pull ups 8
K.B clean and press 10
K. B. Twist 20
COOL DOWN
#623
WARM UP
FOCUS
Dumb. Single leg Deadlift 8-6-4-2
Hip thrust 10-8-6-4
KASRAT
12-6-3-6-12
Deadlift (M-70/W-50)
Side kick through
Dumbell thrusters (M-15/W-10)
COOL DOWN
#622
WARM UP
FOCUS
Power snatch 6-4-2-2-1
KASRAT ( 3 Rd)
8 bar hang power snatch M-30/W-20)
10 Tyre flip
12 Jump pull
14 Rev. Crunches
COOL DOWN
#621
Warm up
FOCUS
K.B Swing 150
Dynamic side plank 100
Pehalwan push ups 50
KASRAT 16 mins ( max Rd)
8 Squats (M-50/W-35)
8 Burpees to Box jump
8 Dum. One hand Split jerk (M-20/W-15)
COOL DOWN
